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Updated by Fusion 360 on Oct 06, 2014
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8 Foods Runners Should Forgo

Training for a marathon doesn’t stop at running and strength training. Eating right is just as important. If one doesn’t cultivate the proper diet, poor foods can act as an impediment to successful marathon preparation. Listed below are eight everyday foods that runners should make an effort to steer clear from.

Foods in High-Fiber

While fiber is an important nutrient in a runner’s diet, it is a mistake to eat foods high in fiber before a run. reports that vegetables, fruits and other high-fiber foods can cause digestive issues if eaten too close to a run.


Most dairy product contains lactose. Around half of human population after infancy stops producing the enzyme lactase. Lactase is the a naturally occurring enzyme in the body that breaks down lactose. If lactase is absent, lactose can cause bloating and intestinal distress.

Coffee & Caffeinated Drinks

Forgo that morning cup of coffee. reports that caffeine has been shown to cause intestinal issues in runners. Though this isn’t agreed upon by all sources, it’s better to avoid the risk and abstain from caffeinated beverages before running.

Fatty Foods

Another nutrient that digests too slowly and thus causes indigestion is fat. reports that foods high in fat like cream cheese, French fries and the like can sit heavy in the stomach. Having runner’s gut in the midst of training is painful. A runner shouldn’t avoid fats entirely, but choose foods with low to moderate amounts of it.

Carbonated Drinks

Carbonation releases gas, which builds up in the stomach when ingested. Training for a marathon and fizzy drinks don’t mix. This includes soft drinks as well as sparkling water.

Energy & Protein Bars reports that substituting a protein or energy bar for organic foods like fruit and eggs should be avoided. Though convenient to carry while running, they don’t stack up to the real thing.


It’s doubtful any runners out there are taking shots before their big race, but it is important to wean alcoholic beverages out of a runner’s diet. reports that avoiding drinks mixed with anything sugary results in excess fat.

Whole Grain Vs Regular Pasta

Regular pasta is a meal to eat the night before a marathon. However, one should avoid whole grain pasta. Unlike regular pasta, whole grain takes longer to break down and may cause intestinal issues.




Mitchell Reber writes for Mettis Trainer. He is a writer at Fusion 360, an advertising agency in Utah. Find him on Google+.

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